1030 Calorie diet and meal plan

Put your diet on autopilot

Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more.

Create your meal plan right here in seconds.

Eat This Much requires javascript to generate your diets. Please enable javascript and reload the page, or use a browser that supports javascript.

Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 1030 calorie diet plan

Example 1030 Calorie Meal Plan

158.0g Carbs 23.7g Fat 60.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 381.5 Calories \| 92.6g Carbs \| 1.9g Fat \| 7.8g Protein 1 serving Sunrise raisin oatmeal 297.1 Calories \| 71.1g Carbs \| 1.5g Fat \| 6.7g Protein 1 cup (148 g) Blueberries 84.4 Calories \| 21.4g Carbs \| 0.5g Fat \| 1.1g Protein	Sunrise raisin oatmeal scaled to 1 serving 1/2 tsp Cinnamon 1/2 medium Banana 1/8 cup Raisins 1/2 cup Oatmeal 1 1/2 tsp Sugar 1/4 cup Orange juice Blueberries 148 g Blueberries	Sunrise raisin oatmeal Mash banana evenly on bottom of microwave safe dish. Sprinkle with raisins, sugar, and cinnamon. Spread oats on top evenly. Pour juice all over. Apple juice can be used in place of orange juice. Microwave for 2.5 minutes or until oatmeal is tender. Stir. Add water or milk until the oatmeal is the desired consistency. Microwave 30 more seconds or until warm.
Lunch 355.3 Calories \| 44.3g Carbs \| 6.1g Fat \| 32.8g Protein 1 shake Mango Protein Shake 355.3 Calories \| 44.3g Carbs \| 6.1g Fat \| 32.8g Protein	Mango Protein Shake scaled to 1 shake 1/2 cup, sliced Mangos 1 cup Reduced fat milk 1 tbsp Honey 30 grams Whey protein powder	Mango Protein Shake Blend together. Ideally use vanilla or unflavored whey protein.
Dinner 294.4 Calories \| 21.1g Carbs \| 15.7g Fat \| 19.4g Protein 1 serving Veggie & chicken salad 294.4 Calories \| 21.1g Carbs \| 15.7g Fat \| 19.4g Protein	Veggie & chicken salad scaled to 1 serving 2 oz Chicken breast 1 cup shredded Lettuce 1 large whole Tomatoes 1 small Red bell pepper 1 medium Carrots 1 tbsp Parmesan cheese 1 tbsp, ground Flaxseed 2 tsp Olive oil	Veggie & chicken salad To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Chop chicken into small pieces. Mix 1 cup romaine lettuce, 1 chopped tomato, 1 chopped small bell pepper, 1 medium chopped carrot, 1 Tbsp grated Parmesan cheese, 1 Tbsp ground flaxseed, and 3 Tbsp 94% fat-free Italian dressing or 1 tsp of olive oil. Store in the fridge. Eat on multigrain bread or by itself

Meal planning software for dietitians, trainers, and coaches